Merry Christmas! Some workouts for those in between days!

Xmas Programme

Firstly a quick thank you, another year of absolutely loving my job due to the people I’m lucky enough to work with.

Anyway onwards, to the house of pain…😇

Each day has four parts

  1. A circuit of your re/prehab exercises, you know the ones you’ve been told to do! (I’m doing arm and shoulder 21s, then pull ups, push ups, nordics and Copenhagen planks).

  2. The big lift, 8 sets for ‘near’ max reps each set, get a decent burn where it’s uncomfortable, then do that 8 times.

  3. An exercise or two you enjoy but never get around to.

  4. Some cardio or conditioning (this could be your sport or a quick HIIT blast, for example either 10 mins of 30 sec hard, 30 sec light, or 2km Row for time. For the cardio section, do this every day, or every other.

Day 1 Squat

Day 2 Press

Day 3 Deadlift

Day 4 Pull

You could also do a two day split with five sets to failure of each

Day 1: Deadlift and Bench

Day 2: Squat and Row

Ideas for exercises (choose one for each)

Squat: Bulgarian Split Squat, Kettlebell goblet squat, Barbell Squat

Press: Military Press, Bench Press, Machine bench press

Deadlift: Hinge, Kettlebell Swing, Romanian Deadlift (RDL), Deadlift

Pull: DB Rows, Inverted rows, Pull Ups, Lat Pulldown

Will Purdue